How do you feel when you wake up in the morning? Are you refreshed and ready to go, or are you feeling groggy and grumpy? One in four Americans sleeps less than six hours a night. . If you don’t get enough sleep, you’ll be too tired to work effectively, exercise, or eat healthy.
Over time, sleep deprivation increases your risk for many chronic health problems, including heart disease, stroke, and diabetes. But new research shows that yoga may help you fall asleep faster, sleep longer, and sleep more deeply without the side effects of drugs.
What effect does yoga have on sleep?
Yoga promotes sleep by reducing stress, anxiety, and agitation, which are known causes of sleep deprivation. One small study looked at Kundalini meditation and breathing techniques. Twenty people who had trouble sleeping practiced for 30 minutes every night before going to bed. After eight weeks, the researchers found that participants slept an average of 36 minutes more and woke up less during the night. Overall, my sleep quality improved by 11%.
yoga and sleep for seniors
Sleep problems tend to increase with age, but a study conducted on adults over 60 offers some good news. Scientists studied 35 older adults who practiced yoga every day for at least two years and found that those who practiced yoga fell asleep 10 minutes earlier, got an extra hour of sleep, and woke up feeling better in the morning. I realized that I felt rested. , compared to my seniors who don’t do yoga.
fall asleep faster
Yoga is also effective for serious insomnia. Following common advice for getting a good night’s sleep can reduce sleep problems, but one study found that after 8 weeks of yoga, people had a lower risk of sleep problems, compared to 28% of those who only received the advice. fell asleep 37% faster.
Research has shown that there is a “dose response” effect. This means that the more you practice yoga, the less disturbed your sleep will be and the more restorative your sleep will be. Even if you don’t have trouble falling asleep, yoga can improve the quality of your sleep.
For additional tips on deepening your practice to gain more strength, flexibility, energy, and a sense of well-being, check out Intermediate Yoga, a special health report from Harvard Medical School.
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